As we step into a new year, it’s common to feel the pressure to set resolutions—and weight loss often tops the list. But this resolution might not be the healthiest choice for your body or mind. Here’s why shifting the focus away from weight loss and toward building sustainable habits is a more empowering way to start the year.

Weight Fluctuations Are Normal

University is a time of significant change. From navigating cafeteria food or cooking for yourself for the first time, it’s normal for your weight to fluctuate as you develop your own habits and routines. Your body is adapting to this new stage of life, and that’s okay.

Instead of fixating on the scale, consider how your habits make you feel. Are you energized? Sleeping well? Managing stress effectively? These are better indicators of overall health than any number.

Food Is Not “Good” or “Bad”

We’ve all heard it before—“this is good for you,” or “stay away from that.” Attaching moral values to food can create a sense of shame or guilt, leading to unhealthy relationships with eating. Food is meant to nourish your body and bring joy. Yes, even the pizza at your 1 a.m. study session has a place in a balanced life.

Rather than labelling foods, try practicing mindfulness around eating. Listen to your body’s hunger cues, and enjoy your meals without judgment. Developing a neutral, intuitive approach to food is far healthier than restricting yourself or feeling guilty about your choices.

Healthy Habits Matter More Than Weight

Recent literature has suggested that engaging in healthy behaviours is more important for long-term health outcomes than the number on the scale. Regular physical activity, balanced nutrition, adequate sleep, limiting alcohol use and abstaining from smoking can all contribute to your well-being, regardless of your size.

Focusing on habits instead of weight also fosters a more positive mindset. When you view health as a collection of practices rather than an end goal tied to appearance, it becomes about what you can do for your body rather than what you’re trying to change about it.

Tips for Building Healthy Habits

1. Start Small: Choose one habit to focus on, such as adding a vegetable to each meal or going for a 10-minute walk daily. Small changes are more sustainable and less overwhelming.
2. Prioritize Sleep: Aim for 7-9 hours of sleep each night. Rest is critical for physical and mental health.
3. Stay Active: Find an activity you enjoy, whether it’s dancing, hiking, or playing intramural sports. Movement should be fun, not a chore.
4. Hydrate: Keep a water bottle with you and aim to drink water consistently throughout the day.
5. Plan Ahead: Meal prepping or having quick, nutritious snacks on hand can make balanced eating easier.

Enjoy the University Experience—Without Remorse

University life is full of experiences you’ll cherish forever— nights out with friends, dorm room movie marathons, and pulling all-nighters with classmates. These moments are about connection and joy, not calories. Allow yourself to fully participate in these experiences without guilt.

When you focus on building habits that make you feel good, both physically and mentally, you’ll find that health becomes less about restrictions and more about living fully. So this year, let’s ditch the weight-loss resolutions and embrace a more holistic approach to well-being.

-Lindsey Wachter, R. Kin, Health Promoter

As the semester draws to a close, you may be getting ready to travel back home for the holiday break. While some students may find this to be an exciting time to reunite with loved ones and decompress after a busy semester, others may view this time as daunting and anxiety-inducing. Student Health and Wellness wants to help make this transition easier and less stressful. Here are 5 of our best tips for coping with moving home for the holidays. 

1. Setting Boundaries

Although you may be moving back home, it can be a stressful and overwhelming time to be surrounded by family again 24/7. Ensure that you set boundaries with your family so you can still catch up and socialize but also decompress and take time for yourself. 

2. Take Time For Yourself

You just completed a very busy semester, allow yourself time to breathe! Some ways to decompress and take time for yourself are by going on walks, watching your favourite television show, catching up with a friend, or even simply just sleeping. 

3. Stay Active

Staying active is a great way to cope with moving home for the holidays. Exercise not only helps our physical health, but our mental health as well by releasing endorphins that help us feel good, both mentally and physically. Try out a new yoga class, go on a walk around your neighbourhood, or even playing some Just Dance from the comfort of your home. 

4. Creating a Routine

Although it may be tempting to sleep for the entire day (do as you please, we won’t judge), creating a routine while at home for the holidays can make the days feel less the same and give you something to look forward to everyday. If you wake up at the same time everyday, cook your favourite meal, or catch up with a friend, the days will feel busy and more productive rather than just figuring out what to do with all your free time. 

5. Start a New Hobby!

Hobbies are a great way to escape our own minds. Maybe there is a TikTok trend you’ve wanted to try (Colour Tok, I’m looking at you) or a new trail you’ve wanted to hike, or even a book you’ve been eyeing for a while— this is your time to start! You won’t always have this free time, and hobbies can offer a great distraction from any personal or familial issues you may be dealing with. 

As always, Student Health and Wellness is here to support you, even during the holidays. Our friends at Good2talk are available 24/7 to support you whenever you need to. 

Makayla Foster, Peer Wellness Educator Lead

As the semester progresses, it’s common for even the most driven students to feel their motivation waver. The excitement of new courses and fresh opportunities can give way to stress, fatigue, and that creeping sense of burnout. But staying motivated isn’t just about willpower. 

Whether tackling tough assignments, preparing for midterms, or juggling extracurriculars, here are some tips to help you stay motivated and make the most of your semester.

1. Set SMART Goals

Setting Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals can significantly enhance motivation. Instead of vague objectives like "do well this semester," aim for something concrete: For example, “Complete readings for a course by Friday each week.” Breaking larger goals into smaller, manageable tasks provides clarity which can boost drive.

2. Understand Your “Why”

Reflect on why you’re pursuing your studies. Are you passionate about the subject? Excited about future career opportunities? Reminding yourself of the bigger picture can reignite your enthusiasm when you’re feeling down by day-to-day demands.

3. Create a Structured Routine

Establishing a daily schedule that includes dedicated times for studying, exercise, meals, and relaxation can help you stay organized and focused. Consistency not only keeps you on track but also reduces decision fatigue, freeing up mental energy for what really matters.

4. Build a Supportive Environment

Motivation is contagious. Surround yourself with peers who inspire and encourage you. Joining study groups, participating in campus organizations, or simply connecting with classmates can foster accountability and make academic challenges feel more manageable. 

5. Incorporate Active Learning Strategies

Instead of passively reading or listening, try summarizing key points, teaching the material to someone else, or applying concepts to real-world scenarios. These techniques make learning more interactive and enjoyable, fueling your motivation to dive deeper into your studies.

6. Practice Self-Compassion

Perfectionism can be a major motivation killer. Instead of berating yourself for missing a deadline or underperforming on a test, treat yourself with kindness. Acknowledge your efforts, learn from mistakes, and keep moving forward.

7. Use the Power of Rewards

Rewarding yourself for achieving milestones can increase motivation. Rewards don’t have to be extravagant, a favourite snack, an episode of your go-to show, or a coffee break with friends can be enough to celebrate progress and keep you striving toward the next goal.

8. Focus on Progress, Not Perfection

Instead of fixating on flaws or unfinished tasks, acknowledge how far you’ve come and the skills you’re building along the way.

9. Prioritize Mental and Physical Health

Your brain functions best when your body is well-nourished, rested, and active. Regular exercise, adequate sleep, and balanced meals have all been linked to improved concentration and reduced stress. Even short walks or mindfulness exercises can rejuvenate your mind and enhance your ability to tackle academic challenges with renewed energy. 

10. Seek Support When Needed

If your motivation remains low despite your efforts, don’t hesitate to reach out for help. You can also check in with your mental health and access a variety of mental health resources through the WellU Key. For more information on the resources available to you, click here.

Staying motivated throughout the semester isn’t always easy, but with the right strategies, it’s entirely possible. By setting clear goals, creating a supportive environment, and taking care of your well-being, you can stay focused and resilient even when the workload feels overwhelming.

Remember, motivation ebbs and flows, it’s a process, not a constant state. Be patient with yourself and trust that, like any skill, staying motivated gets easier with practice.

• Prishaa Rajalathan, Peer Wellness Educator Lead

Are you excited about the break but a little anxious about family time? Spending time with our family might bring some tense situations about differing beliefs or historical conflicts. While we can’t control how relatives and loved ones act, we can be mindful of how we react to them. There are a few strategies to try to minimize the drama 

Set Boundaries

It can be helpful to set clear boundaries for how you want to engage with family members or loved ones.  Here are some examples of boundaries you might want to set and how you can communicate them.

Take A Break

If you sense things are heating up, try excusing yourself for a moment. Try taking a deep breath or two to ground yourself and or take a quick walk outside to help reset. 

Model Good Behaviour

The golden rule is to treat each other as we want to be treated- even with family members you are losing patience with. If you want to feel understood,  do your best to understand their perspective. If you take the time to listen, rather than always wanting to get your point across, it increases the prospects of your points being heard as well. 

Practice Self-Care

Navigating these situations can be emotionally draining so practicing self-care is essential to preserving your mental and emotional well-being. By prioritizing your own needs, you can better manage difficult interactions, reduce feelings of overwhelm and approach the holidays with more calm and clarity. Plan moments of joy for yourself, such as reading, watching a favourite movie, or time for a hobby. 

Remember, you don't have to navigate these situations alone. Reach out to supportive family members or friends who understand and respect your needs. Additionally, make use of mental health resources available to you, such as TalkCampus or Good2Talk, which can provide guidance and support during challenging interactions. Seeking help is a sign of strength and can make the break more enjoyable and less stressful.

-Lindsey Wachter, Health Promoter

As the colder months roll in, so does the peak season for colds, flu, and other illnesses that seem to spread through campus faster than a study group’s group chat! Taking a moment to understand how best to handle cold and flu season – including staying home if you're unwell – can help keep our community healthier and happier.

Tips for Staying Healthy This Season

While it’s impossible to avoid every cold or flu, you can adopt some simple practices to keep yourself and others healthy:

• Covering coughs and sneezing
• Avoid touching your eyes, nose, and mouth
• Wash your hands often
• Stay home if you are feeling unwell
• Practice other healthy habits:
  • Avoid close contact with people who are sick
  • Get plenty of sleep
  • Eat well, with lots of vegetables and fruits
  • Drink lots of fluids
  • Exercise regularly
  • Manage your stress 

Get Vaccinated

One of the best ways to protect yourself and those around you this season is to get the flu shot and the latest COVID-19 vaccine. Vaccinations are essential tools in reducing the spread of these viruses and in lowering the severity of symptoms if you do get sick. Stay tuned for flu shot clinics at Student Health and Wellness or visit a local pharmacy to take advantage of this extra layer of defense!

When to Stay Home

Sometimes staying home is key to giving your body time to rest and recover. If you have symptoms like a fever, cough, sore throat, or body aches, it’s best to rest at home. By avoiding class or group activities, you reduce the chance of spreading illness to others who could be more vulnerable to severe symptoms. 

If you’re worried about how missing class will impact your grades or progress, remember that your professors and GAs are here to help and can help you navigate deadlines or missed assignments. Just make sure to reach out as soon as possible and refer to the Missed or Late Academic Term Work due to Illness or Other Extenuating Circumstance for more specific guidance on the next steps.

When to See a Doctor

In most cases, you don’t need to see your doctor when you have a cold or flu. There is no cure for the common cold. All you can do to feel better is treat the symptoms while your body fights off the virus. For the flu, your doctor will probably recommend that you treat the symptoms until you feel better. Over-the-counter medicines cannot cure a cold or the flu but can help relieve cold or flu symptoms.

See a medical provider if:

• You have a fever of 38.5°C for more than 48 hours

• You have chest pain, shortness of breath

• You have had coughing spells or coloured sputum

• If you have a persistent sore throat or swollen glands and neck

These are guidelines only. If for any other reason you feel that further attention is necessary, make an appointment with your healthcare provider. 

Together, let’s make this cold and flu season as manageable as possible for everyone. By looking out for each other and ourselves, we can keep our campus strong, healthy, and supportive!

Lindsey Wachter, R.Kin, Health Promoter

As the semester nears an end, teacher candidates are preparing to step into classrooms to teach children in their Fall placements. Although it is a very exciting time to put everything that has been learned into practice in a real classroom setting, it can also be a very daunting experience. In order to be a successful teacher candidate, we need to ensure that we are taking care of ourselves in both the mental and physical sense. 

Here are 5 tips to take care of your mental and physical health while heading into placement. 

1. Develop a stable morning and evening routine.

Adjusting to a strict day to day routine in a new environment can only be done if our mornings are productive and both physically and mentally prepare us for our day in the classroom. Taking the time to prepare for early mornings can help put our brains at ease at night. 

2. Have a clean and relaxing space to work and live in. 

A clean space means a clean mind. By taking the time to ensure the environment we are coming home to is clean and clutter free, it helps our brain be able to decompress from the busy day. 

3. Try out new healthy lunch recipes. 

Taking a lunch to school everyday can become monotonous. Trying out some new recipes that make our lunch breaks that much more exciting is always a good idea. Check out one of our previous blog posts for essential staples to have in your pantry! Pinterest is also a great resource for finding recipes inspiration.

4. Use Student Health and Wellness Resources

Student Health and Wellness has many resources that are still accessible to you while on placement. Our Nurse Practitioner and Counsellor are all available via online appointments for your convenience. You can also check-in with your mental health and access a variety of mental health resources through the WellU Key. We are here to help you during this transitional time, even if you are not on campus. For more information on the resources available to you, click here. 

5. Keep in contact with friends and have fun! 

Keeping in contact with friends on campus is a quintessential way to remain calm and happy during placement. Even though leaving our friends can be very difficult, it is important to remember that placement is going to be the best experience, and that your friends are only a call away! Making plans to meet up during and after your placement can be a great way to remain connected to friends. 

This year, daylight saving time ends Sunday, Nov. 3, with clocks rolling back one hour at 2 am. Student Health and Wellness has some advice on how you can fall back into standard time. 

1. Don't Forget Manual Clocks

While most smartphones and computers update the time automatically, there are a number of clocks that you’ll need to change manually. Consider updating the clocks in your home, including those on your microwave, oven and car, before you go to bed on Saturday. In the morning, you’ll be relieved to know all of your clocks have the correct time.  

2. Adopt a wind-down routine

Try to incorporate relaxing activities into a nightly routine that you can enjoy before bed.  You can take a shower or bath, sip on a cup of caffeine-free tea, read a book or listen to a meditation. These types of activities will help your mind and body settle down for a good night’s sleep.

3. Stick to a consistent sleep schedule

It can be tempting to make use of your extra hour but even minor disruptions to sleep can affect our mood, energy levels, concentration and overall health. The closer you stick to your normal routine of getting between seven and nine hours of sleep each night, the faster your body will adjust to the time change. 

4. Limit your screen time

Our phone and computer screens emit high levels of blue light, which can negatively impact sleep. Blue light affects your circadian rhythm and melatonin (sleep) hormone levels, tricking your brain into thinking it is still daytime. While blue light glasses have become increasingly popular to combat these effects, there is limited research on their effectiveness. Instead, try to limit your screen time before bed or use apps that filter out or block blue light to help you get a better night’s sleep. Many devices allow you to set a timer, so your screen automatically reduces the amount of blue light at night and returns to normal in the morning. Here are a few you can try: 

• Night Shift on iPhone
• Night Mode on Android
• F.lux on Windows, Mac and iPad 

5. Avoid caffeine, alcohol and snacks before bed

Caffeine stimulates your nervous system and may prevent your body from relaxing naturally at night. Alcohol and food can also impact your sleep by disrupting your sleep hormones. It's best to avoid consuming them later in the evening to help your body relax and prepare for sleep. If you are feeling hungry, keep your snacks small and light. 

6. Take a cat nap if needed

If you’re feeling the effects of returning to standard time, it’s okay to take a quick cat nap during the day. Just be sure to limit your naps to 20–30 minutes. Longer naps can disrupt your normal sleep patterns and leave you feeling more tired overall.

For more information on sleep hygiene, check out our sleep page.

-Lindsey Wachter, R. Kin, Health Promoter

Being a Thunderwolf means embarking on new adventures, tackling academic challenges, and embracing life at Lakehead. But as exciting as it all is, there’s one thing many students experience homesickness. Whether you're far from home or just feeling a bit disconnected, homesickness can sneak up on anyone, even the fiercest Thunderwolves.

If you're missing home, your family, or even your favourite hometown hangouts, don’t worry you’re not alone! Here are some ways to deal with homesickness and make your university experience a little brighter.

1. Stay Connected with Your Pack

Just because you’re physically away doesn’t mean you have to lose touch with your loved ones. Schedule regular check-ins with family and friends whether it's a call, video chat, or even a quick text. Hearing from your people can give you a sense of familiarity and remind you that your support system is still there, even if you’re miles apart.

2. Create a Home Away from Home

Feeling homesick often stems from being in an unfamiliar environment, but you can change that by making your dorm room feel cozy and personal. Bring things that remind you of home, your favourite blanket, family photos, or decorations from your room back home. Turning your space into a comfortable retreat can help ease the transition and make your room a place you actually want to come back to after a long day.

3. Get Involved with Your Fellow Thunderwolves

The best way to feel at home in a new place is to connect with the people around you. Join clubs, teams, or campus activities to meet new friends and build your own Lakehead community. Staying busy and making connections will help you feel more grounded, and before you know it, you'll have your own pack of Thunderwolves to share experiences with.

4. Explore Your New Territory

Thunderwolves are naturally adventurous, so take some time to explore your new surroundings. Whether you’re in Thunder Bay or Orillia, there’s plenty to discover, check out local restaurants, hiking trails, or campus hangouts. Finding your own favourite spots in your new city can help you feel more at home and give you something to look forward to when homesickness strikes.

5. Don’t Be Afraid to Ask for Help

It's okay to feel a bit lost or overwhelmed you're not alone in this. If homesickness or adjusting to university life feels too tough, reach out to someone. Student Health and Wellness offers resources like counselling and support services to help you through tough times. Sometimes, just talking about how you’re feeling with a friend or a professional can make all the difference.

6. Keep a Balanced Routine

When homesickness creeps in, it’s easy to fall into a rut. Maintaining a routine can help keep you on track and give you a sense of normalcy. Schedule regular times for studying, meals, exercise, and relaxation. Sticking to a routine can help you feel more in control and reduce those overwhelming feelings of homesickness.

7. Remember Why You’re Here

When you’re feeling down, remind yourself why you chose Lakehead in the first place. Whether it’s the program you’re passionate about, the unique opportunities you have here, or the excitement of university life, focusing on your goals can help keep you motivated. Thunderwolves are all about embracing challenges, and this is just one more hurdle you’ll overcome as you grow stronger and more independent.

Homesickness is part of adjusting to life as a university student, but with time and a few strategies, you’ll start to feel more at home. Remember, Thunderwolves are resilient, and with the right support and mindset, you’ll thrive at Lakehead.

If you ever need someone to talk to or extra support, remember that Student Health and Wellness is here to help you through the ups and downs. Stay strong, Thunderwolves you’ve got this!

• Prishaa Rajalathan, Peer Wellness Educator Lead

As Halloween approaches, Thunderwolves are gearing up for a night of frightening fun, costumes, and parties. While this spooky season is all about building memories, it’s crucial to keep the night safe, especially when alcohol is involved. Whether you're a seasoned partygoer or just looking to enjoy the festivities, keeping safety in mind can make all the difference.

With a little bit of caution, you can make sure your Halloween is all treats and no tricks. Here are some simple tips to keep your night from turning into a nightmare.

1. Know When to Boo-ze, and When to Stop

It’s easy to get caught up in the excitement of the night, but drinking too much too fast can leave you feeling like a zombie before the party even gets going. Sip your drinks slowly and mix in water or a non-alcoholic beverage. No one will notice if you alternate with soda or juice! Remember, Halloween isn’t a race pace yourself so you can enjoy the whole night, not end it early by overdoing it.

2. Keep Hydrated: Don’t Turn into a Mummy!

Parties can be a whirlwind of dancing, socializing, and sipping on spooky cocktails. But beware, alcohol dehydrates you, and if you’re not careful, you’ll wake up feeling as dry as a mummy the next day. To avoid this, drink a glass of water between each alcoholic drink. It’s a simple trick to keep you feeling good all night long and prevent that dreaded next-day slump.

3. No Tricks, Just Treats: Eat Before Drinking

Think of drinking on an empty stomach like trick-or-treating without the candy, just not a good idea! Just like vampires need blood, your body needs food before you start drinking. Eating a solid meal beforehand will help absorb the alcohol and keep your energy up throughout the night. It’ll also stop you from fading away like a ghost before the fun is over.

4. Keep an Eye on Your Potion

When it comes to drinks, treat them like potions, know exactly what’s in them. Don’t accept a drink you didn’t see being poured, and never leave your drink unattended while you’re dancing or chatting with friends. The last thing you want is an unexpected ingredient in your witch’s brew, so keeping an eye on your potion is key.

5. Have a Way to Escape

The scariest part of Halloween shouldn’t be trying to figure out how to get home. Before the night begins, make sure you have an exit plan. Whether it’s a designated driver, public transit, or a rideshare like Uride, Uber or Lyft, having a way home that doesn’t rely on “winging it” will ensure you don’t end up stranded like a ghost at the end of the night. Plan ahead, so you don’t find yourself in a frightening situation.

6. Stick with the Pack

Halloween is more fun and safer when celebrated with friends. Much like a pack of werewolves, staying with your group ensures no one gets left behind. Keep an eye on each other, and if someone in your crew has had too much to drink, help them find a safe way home. Whether you’re heading to the dance floor or taking a breather outside, use the buddy system and make sure everyone sticks together.

By following these tips, Thunderwolves can enjoy a night full of fun and spooky memories while keeping things safe. The key to a fang-tastic Halloween is pacing yourself, staying aware, and making responsible choices.

And if you or a friend ever need support, Student Health and Wellness is always here to help you navigate both the thrills and chills of university life. Stay safe and have a spook-tacular Halloween, Thunderwolves!

• Prishaa Rajalathan, Peer Wellness Educator Lead

As Thunderwolves return to classes, it appears that we as a pack are not getting as much sleep as we all got during summer months. Although sleep may be at the bottom of your to-do list, it is an essential part of healthy development and academic success. 

Here are our top tips for fixing your sleep schedule during the academic year. 

1. Have a Consistent Sleep Schedule

Having a solid bedtime routine will not only allow you to slow down your evenings and relax, but it will also allow you to ensure you go to bed at or around the same every night. Providing yourself enough time each night to wind down before getting into bed every night will help you feel much more tired and make falling asleep easier. 

2. Limit screen time. 

As University students, we are glued to our phones — whether it be for completing an assignment or catching up on social media— technology tends to take up a majority of our day to day lives. Rather than scrolling through Tiktok before bed, try taking up a simple craft such as colouring or reading a chapter or two of a book to relax your mind before drifting off to sleep. 

3. Create a cozy environment. 

Even if this September has been on the warmer side, creating a cozy environment to end your day can make all the difference when getting a beneficial sleep. You don’t need to go to the store and buy a million fluffy pillows (you totally can though) but rather use things you already have at home to create a cozy atmosphere. This can look like dimming the lights, putting on a pair of cozy pajamas, drinking a warm beverage, cuddling up with a pet, or anything else that personally helps you feel warm and cozy inside. 

4. Separating Academics and Sleep

As nice as it is to do a Zoom class from the comfort of your bed, it is actually doing more harm than good. Your brain should associate your bed with only sleep and relaxation, however, if we complete other activities in this environment, it can throw off our associations which only leads to having issues falling asleep. Separating our places of work and relaxation can have a positive effect on sleeping habits and ensure we are getting the most out of our sleep. 

If you are looking for more supports, Student Health and Wellness is here to support you. Click here to see all of the ways Student Health and Wellness can help you! 

- Makayla Foster, Peer Wellness Educator Lead